The 3 June occurs the World Day of Bikethe perfect opportunity to take stock of thefood related to sport of cycling. For example, discussing the age-old question, is it true that before a race or a long ride you have to proceed with that old legend that talks about loading and unloading carbohydrates? The answer is a categorical “no”: it is an obsolete practice whose only result is to arrive at the day of the race or a cycling performance “engulfed and full of water”, and therefore heavier. A ballast that risks compromising performance.
To dispel this myth through indications and tips on how a cyclist should feedbut also a simple lover of great rides, thinks about it Iader Fabbri with the Cyclist food program, a plan made up of strategies to achieve optimal performance through correct dietary practices. The secret? Always keep a equilibrium in the three crucial moments around the performance: the before, the during and the after.
Iader Fabbri – nutritionist biologist and science communicator with numerous masters in the field of nutrition and health, consultant to numerous cyclists who followed during the Tour of Italy just ended and that saw him, as a former athlete, also participate as captain of the EnelX team for the Giro-E at the end of each stage – he has always taught how to eat healthily and with tools applicable to everyday life. Through scientific dissemination, the aim is to spread a 360 ° food culture intended for everyone. How, what and when you eat is more important than how much you eat.
This is the philosophy of Iader Fabbri, the heart of his bestseller The equilibrium index – last of his three books, next to Balanced Recipes And Vegan and Vegetarian recipes also for omnivores: a pragmatic method to develop a food conscience and eat in a balanced way, without going crazy with calculations or calories. And this principle is also valid in sport: whether you are a professional cyclist or a bike lover, the important thing is always to balance in a balanced and conscious way – and in the right timing – macronutrients (carbohydrates, proteins and fats) e micronutrients (vitamins and minerals).
But what are the 4 strategies of the Cyclist food program? You can find them below, scrolling the article to the bottom.
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The night before the race – Yes to the full meal and a few more jokers
During the dinner before the competition they can be consumed carbohydrates high glycemic index, such as a plate of pasta or rice, a second protein like chicken or fish always paired with vegetables and why not, an extra jolly, such as potatoes. All seasoned with good cold-pressed oil. By doing this, the small tank is filled with glycogen muscular and hepatic (i.e. the energy reserve that our body stores in the muscles and liver). The body will therefore have at its disposal everything it needs to support what an intensive performance entails.
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The morning before the big ride – No to “binges” at breakfast
The ideal? Eat at least 3 hours in advance. What we eat does not depend on how much we have to pedal. Before leaving and starting the performance it is necessary to fill only that small part of the energy reservoir that we used during sleep, therefore one should not opt ​​for large breakfasts, but it will not take much to put the quantity of “fuel” that we lack back into our bodies. So it is recommended to do one light breakfast always with the right protein combination to balance and maintain stable blood sugar and introduce the right amount of sugar to be performing, light and free from the digestive processes of the body. An example? A slice of toast with 50/80 g of lean sliced ​​or with 1 or 2 tablespoons of jam or honey. And for cyclists who love pasta “by force” 1 portion of pasta is also allowed, always paired with lean sliced ​​meat. It is important, if the time permits, to eat at least 3 hours before departure to facilitate digestion even more.
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During the race yes to small “food breaks”
Basic while pedaling is feed every 30/40 minutes so as to regularly hydrate our body and replenish the electrolytes lost in performance. Like for example using practical and quick solutions such as gels or bars with perhaps added sugars, which will thus reintroduce consumed minerals and liquids into our body. But be careful to always use products already tested in previous workouts.
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And after the race? The “recovery and gratification” phase is underway
To the end of the ride it will be important to try to feed ourselves by making the most of all that we have lost and, why not, gratify us with something good that repays the efforts of training. You can opt for energy preparations like the post workout supplements called recovery which will help us get all the nutrients we need in the shortest possible time. And we will finally be able to grant the high glycemic index carbohydrates such as bread, pasta, pizza and everything that can gratify physical recovery with taste, reminding us to always combine one protein source in order to keep blood sugar stable and not subject our body to stress.
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Source: Vanity Fair
